All-around body strength is important to run stronger, prevent injury and to be healthier overall. Sufficient upper body and core conditioning are essential.
It's not necessary to join a gym to achieve adequate results–bodyweight conditioning alone can provide significant improvements in strength. In fact, an office-based bodyweight workout program is an efficient and productive way to realize such gains (the office-based routine was previously discussed in Part 1 of this story).
A couple of helpful tools to assist you would include a sit-up mat and a pull-up bar. A pull-up bar can either be installed in your office or you can use a convenient doorway system like the P90X.
Your routine will consist of a circuit between sit-ups, pull-ups and push-ups. Strive to complete three to six of these complete cycles each workday.
Push-ups: 20 standard push-ups, followed immediately by 10 triangle push-ups, followed immediately by 10 spread eagle push-ups, followed immediately by 10 standing pushups.
This basically works almost all of the upper body muscle sets, starting with the lower pectorals and finishing with the shoulders.
How to Adjust Your Run Schedule After a Big Race.
Intermediates should cut the Dean Routine in half, both in the number of reps and the number of sets per day.
Sit-ups: 30 quarter leg-ups, followed by a 15 second break (lactic acid flush), followed immediately by 25 quarter leg-ups, followed immediately by 25 crunches, followed immediately by 20 raised-leg quarter sit-ups.
This essentially recruits most of the muscle sets of the abdomen and lower back, starting with the lower abdominal region and working up.
Beginners should attempt 5:15 second break:3:3:2 and slowly work up to 8:15 second break:5:5:3, attempting 2 sets per day.
Intermediates should cut the Dean Routine in half, both in the number of reps and the number of sets per day.
Pull-ups: Running Shoes - Gear.
After completing a set of the push-up/sit-up routine, I follow immediately with 15 standard pull-ups. After completing a second set of the push-up/sit-up routine, I follow immediately with 15 bar behind the neck pull-ups. After completing a third set of the push-up/sit-up routine, I follow immediately with 15 chin-ups. I repeat this same 3-variances cycle in sets 4 through 6 of the complete Dean Routine.
Pull-ups are an important element for build lat strength. Adding chin-ups to the mix give the biceps a workout.
Beginners should attempt 1-2 of each 3-varienaces and slowly work up to 3-4 of each, attempting 2 sets per day.
Shoes & Gear.
Published: Nov 09, 2011 12:00 AM EST.
Okay, let the cross-training commence!
Dean
